AO: Thunder Q: Bucket Truck PAX: Dog-Faced Gremlin, Insanity, SweetTart, Fallout (1st F), Mud Dawg ( 2nd F), Oscar, Churchkey, SmokeScreen, Spot, Phlegm, Traitor, Bucket Truck, Escrow, Betamax, Quaker FNGs: None COUNT: 15 WARMUP:Various stretches…Michael Phelps, hamstring stretches, shoulders, arm circles THE THANG: 1. Mosey to front of Hand. 6 burpees, 13 merkins, 70 sit-ups …
AO: Dawnstrike Q: BunkBed PAX: Snowflake, Lobstah, Phlegm, Oscar, Fallout (1st F) FNGs: None COUNT: 6 WARMUP: The Motivator X5 IC The Arm Circle Song (www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit) Michael Phelps X10 IC Side Lunges X10 OYO each side Lunges X10 OYO each side Oil Derricks X10 OYO each side 1 min Side Plank on Left Side 1 …
DawnStrike Paves the way to a litter free Dreher!Read More »
AO: Stumble Q: Snowflake PAX: Chewy, LA Gear, Silver Bullet, TapeWorm, Kenny G, Fallout (1st F), Silent Bob, Snowflake, Bemis, HolyPoker, Ziffel, Kimba FNGs: None COUNT: 12 THE THANG: www.strava.com/activities/9231432798 ANNOUNCEMENTS: pick up trash at #dawnstrike tomorrow, 0600, front parking lot of Dreher COT: prayers for family of firefighter from Lexington, those traveling
AO: Woodshed Q: Fallout (1st F) PAX: CESS, Snowflake, Quartermaster, Quaker, Silent Bob, Silver Bullet, Side Salad, Fallout (1st F) FNGs: None COUNT: 8 WARMUP: SSH, 25, IC 30 merkins Imperial Walkers, 20, IC 30 squats LBAC, 15, IC (forward, reverse, overhead) Mosey to bus loop 30 merkins Oil derricks, 10, IC 30 squats Lunge …
AO: Amble Q: Betamax PAX: Oscar, Betamax, Double Rub, Fallout (1st F), Froman, Nails FNGs: None COUNT: 6 WARMUP: Nah THE THANG: Harden St out-and-back (more miles on Rosewood for half the PAX) MARY: No thanks ANNOUNCEMENTS: So many they go all the way out to October. F3 Dads kicked off this AM and will …
AO: Thunder Q: Fallout (1st F) PAX: Betamax, Dog-Faced Gremlin, McNugget, SweetTart, Traitor, Spot, SmokeScreen, Bucket Truck, Oscar, Mud Dawg ( 2nd F), Insanity, DriveBy, Quaker, Fallout (1st F), Royale FNGs: None COUNT: 15 WARMUP: THE THANG: Warmup: SSH, 25, IC 30 merkins Imperial walkers, 20, IC 30 squats LBACs(forward,reverse,overhead), 15, IC 30 merkins Oil …
AO: Stumble Q: Fallout (1st F) PAX: Prodigal, Ash, Pipeline, TomTom, LA Gear, TapeWorm, HolyPoker, Fallout (1st F) FNGs: None COUNT: 8 WARMUP: Hundreds of merkins THE THANG: Run around Pelham loop, turn on Rosewood, then turn on Deerwood, go to a magical place, turn around and come back bia M.O.M MARY: Ash made me …
AO: _Bull Q: Prodigal PAX: Quaker, Love Child, Misfire, Pipeline, BabyRuth, Bemis, CESS, Fallout (1st F), Friar Tuck, Huffy, Nails, Oscar, Prodigal, Silver Bullet, Snowflake, TapeWorm, Tarek, Teddy, Pajanimal , Brain Fart,Little Mermaid FNGs: 2 Brain Fart,Little Mermaid COUNT: 21 WARMUP: Various THE THANG: Gather at the corner of Blossom and Bull Streets. Run to …
AO: Dawnstrike Q: Fallout (1st F) PAX: Betamax, BunkBed, Oscar, Snowflake, Phlegm, Babar, Pipeline, Fallout (1st F) FNGs: None COUNT: 8 WARMUP: SSH, IC, 20 Merkins, 30 Grass-pickers, IC, 20 Squats, 30 LBAC (forward, reverse, overhead), IC, 20 Merkins, 30 Oil Derricks, 10 per leg Squats, 30 THE THANG: Mosey to blocks Block circuit: 20 …
AO: Battle Q: Fallout (1st F) PAX: CESS, Hawg, Big Worm, Fallout (1st F), Ward Bradley, High-Tops FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: SSH, IC, 20 Merkins, 30 Imperial walkers, IC, 20 Squats, 30 LBAC (forward, reverse, overhead), IC, 20 Merkins, 30 Oil Derricks, 20 per leg Squats, 30 Take weights to …